Smart Protein Per Day Inotarisirwa Kurasikirwa Kwemafuro
Kana iwe uri chimiro chekuita, iwe unogona kunge wakabvunza, " Ndoda kudya mapuroteni akawanda sei kuti ndive nemutoro? " Unoda kuziva mapuroteni akawanda aunoda zuva rega rekushama kwekureruka.
Mhinduro yacho inogona kuvhiringidza nokuti paresitorendi munoona kuti mapuroteni ari kuwedzerwa kune vakawanda vezvokudya zvekunakidzwa zvako. Iwe unogona kufunga kuti kudya mapuroteni akawanda zviri nani.
Asi handizvo zvazviri. Tevera mazano aya kuti uone kuti mapuroteni anorevei kuwanda uye kuti mapuroteni zuva nezuva akakwana sei kusvika pakusimba uye kutamba mitambo.
MaPurotini Akawanda Sei Zuva Rokurasikirwa Uremu
Usati waisa mapuroteni ekuwedzera uye kudya-ushamwari hwepuroteni yakawanda yemapurogiramu , ita kuti uve nechokwadi chekuti iwe unorayirwa zvipo zvezuva nezuva zveprotini. Nhungamiro yezvokudya zvinoratidzira kuti munhu mukuru ane hutano anofanira kudya 10-35 muzana yemakoriyori kubva kumapuroteni. Saka pane mapurotini akawanda ari nani here? Kudya zvakawanda zvekudya zvose hazvisi chinhu chakanaka, kunyanya apo uri kuedza kurasikirwa nemutoro .
Mamwe masayendisiti anotenda kuti kana dieter ichidya kudya kwakawanda nemaproteine, vanoona hukuru hwekurasikirwa kwemigumisiro. Asi vatsvakurudzi vakaramba mapuroteni maitiro mukati memitemo inorayirwa. Zvidzidzo zvitatu zvenguva ichangopfuura zvakawana kuti dieters avo vakadya 25-30 kubva muzana yemakoriyori avo kubva kuonda mapuroteni vakarasikirwa nemamwe mafuta emuviri uye zvakanyanya kuwedzerwa huwandu hwekoriori iyo miviri yavo yaipisa pazororo.
Mune rumwe ruzivo rwevakadzi vakawanda vanorema uye vanorema, vatsvakurudzi vakaongorora dieters vakadya puroteni yakakura (30 muzana), yakakosha kudya mairi kune mapuroteni echepasi (15 muzana), pasi pekudya zvekudya. Iko puroteni yakakura yakarasikirwa nemafuta akawanda uye yakawana kuwanda kwemisimba yakawanda kudarika vakadzi vakadya puroteni yakaderera kudya.
Iyo yakaderera puroteni yakashaya uremu, asi iyo yakarasikawo yakawanda miviri yakaonda.
Vanyori vezvidzidzo vanoratidza kuti kurasikirwa uku kwemuviri mutsvuku kunogona kuita kuti kuve kwemazuva akawanda kuwedzerwa uremu uye kunokonzera kuora muviri kwemareta inotambudza dieta yakawanda. Honda hutema hunyoro hunopisa makoriki akawanda kupfuura mafuta, kunyange kana muviri uri zororo. Apo iyo puroteni yeboka yakasakara yakaonda musasa, vangangodaro vasina kukwanisa kutyisa makoriki akawanda zuva rese . Ukuwo rumwe rutivi, kuvandudzwa kwemuviri wepuroteni yeboka kunogona kuvabatsira kupisa makoriki akawanda munguva pfupi uye yakareba.
Yeuka kuti kana iwe uchidya makoriki akawanda, zvisinei kuti ndeye rudzi rwei makori, ivo vanozoremerwa. Kunyange zvazvo dzimwe dzidzo dzichiratidza kuti kuwedzera kwekuwedzera kweproteinine yakaonda kunopfuura kuderedza kuwanda kwemafuta nemahydrohydrates, kana kushaya kurasika ndiyo chinangwa chako, kudya nhamba yakarurama yekoriyumu ichiri chinhu chinokosha pakubudirira.
MaPurotini Akawanda Sei Zuva Rokuita Kudzidzira?
Kana iwe ukashanda sechikamu chepfungwa yako yekurasikirwa, iwe unogona kuwedzera huwandu hweprotini mune zvaunodya. Puroteni inodiwa nevatambi yakakwirira kudarika yea typical dieters. Dieters uyo anoshanda achingokwanisa kushandisa 10-35 muzana mazano sekutungamira uye kuchengetedza mapuroteni avo kudya kumucheto wakakwirira.
Kana iwe unogona kuverenga mapuroteni ako anoda kushandisa chirevo.
Avhareji dieter inoda 0,4 kusvika ku05 gramu eprotini pound wehutatu hwemuviri. Ndiyo 0,8 kusvika ku1,5 gm kilogiramu. Nyanzvi dzinokurudzira kuti maitiro ekuremedza uye vatambi vanodya 0.5 - 0.8 magamu emapuroteni pamapundi emuviri (1.2 kusvika 1,7 gm kilogiramu) Anomutambo kana anorema muviri anoshandisa munhu anoshanda maawa anodarika 10-12 pavhiki.
Ndinofanira Kushandisa Protein Supplement?
Mipurotini yakawanda inowedzera inodhura uye imwe inogona kuva neshuga nezvimwe zvinoshandiswa zvausingadi. Sei uchideredza mari uye uchidya mamwe maoriyori?
Saka, iwe haunzwisisi puroteni yekuwedzera kwekurasikirwa nekurema.
Kana iwe ukasanganisira mapuroteni ane utano hwakanaka panguva yekudya uye zvokudya, unogona kusangana neproteiniti yako yezuva nezuva inoda. Zvokudya zvakawanda zviripo mukicheni yako zvinogona kuwedzera kudya kwako. Somuenzaniso, unoziva kuti mapuroteni akawanda muii ? Cheki imwe huru yega inopa ma 5 gramu eprotini. Dhiya jena rine magiramu mana emapurotini. Kana iwe ukabatanidza dhi rimwe chete nevashoma vemavara, unogona kugadzira kudya-kwakanaka uye kunodya magiramu 15 emapurotini kana kupfuura-pasina mafuta akawanda akawedzerwa.
Pakudya kwemanheru kana masikati, unogona kusanganisira chidimbu chekukutu . Ko mapuroteni akawanda ari muchifu chekuku anobva pakuti unodya zvakadini, asi imwechete-mana imwe chete inoshumira inowanzopa 26 gramu eprotini.
Uye pane zvimwe zvikonzero zvekuputsa zvidimbu uye zvinosanganisira mapuroteni ekudya kwako. Zvokudya zvine mapuroteni zvakanyanyawo mune mamwe mavitamini uye amaminera anokosha pakudya kwako. Zvokudya zvakaonda, marisi, uye zvegungwa zvine iron, calcium, niacin, uye thiamin.
Sources:
George A. Bray, MD; Steven R. Smith, MD; et al Leanne M. Redman, PhD. "Migumisiro yezvokudya zvepuroteni Zvakawanikwa pamusoro pekuneta, Kuwedzerwa kweMagetsi, uye Kuumbwa kweMuviri Panguva Yokudya." Nyaya yeAmerican Medical Association 2012; 307 (1): 47-55. doi: > https://doi.org/10.1001/jama.2011.1918
Russell J de Souza, George A Bray, uye "Kusvibiswa kwe 4 kuora-kurasikirwa kudya kunosiyana nemafuta, maprotheni, uye carbohydrate pahuwandu hwemafuta, masonda akaonda, visceral adipose tissue, uye mafuta akakomba: zvinokonzerwa nePOUNDS LOST kutongwa." American Journal of Clinical Nutrition January 18, 2012. doi: > https://doi.org/10.4016/39369.01
Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. "Kuwedzerwa Kwokushandisa kweDairy Foods nemaProtini panguva yekudya kwekudya uye yekudzidzira-Kunokonzera Kurasikirwa Kwemafuro Kunokurudzira Kurasikirwa Kwemafuta uye Kuwana Kuwanda Kwemazana Mukuwedzera Kuwedzeredza uye Vakadzi Vose Va Premenopausal." Journal of Nutrition July 20, 2011. > doi: 10.3945 / jn.111.141028
Phillips SM, Zemel MB. "Migumisiro yemapuroteni, mairi pamwe chete uye simba rakakwana pakugadzirisa muviri." PubMed.gov 2011; 69: 97-108. doi: > 10.1159 / 000329288
Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown and Jim Mann. "Kufananidza kweprotheni yakakura uye yakakura fiber kuora-kurasikirwa kudya kunoitwa nevakadzi vane ngozi panjodzi dzehutachiona hwemagetsi: chirongwa chisingatauriki." Nutrition Mutauro April 2011. doi: > 10.1186 / 1475-2891-10-40